March Sets

Kick Set scy

One time through the following:

  • 1 x 200 – Negative Split                                            on 3:10
  • 4 x100 – 3 smooth, 1 all out!                                    on 1:40
  • 1 x 200 – Negative Split                                            on 3:10
  • 4 x100 –  2 smooth, 2 all out!                                   on 1:30
  • 1 x 200 – Negative Split                                            on 3:10
  • 4 x100 – 1 smooth, 3 all out!                                    on 1:20

Kick Set lcm

3 times through the following

  • 3 x 50 kick all out                                                  on 1:00
  • 1 x 100 swim neg split dive under :60sec                on 1:45

Sprint/100 Free Set lcm

One time through the following:

  • 3 x 200 kick with fins desc. to fast                          on 3:00
  • 8 x 50 swim hold 30-31s                                          on   :50
  • 3 x 150 kick with fins desc. to faster                       on 2:30
  • 8 x 50 2/1/2/1/2,  2’s R desc. 1’s R ez (25.1)          on 1:00
  • 3 x 100 swim desc. to ALL OUT (55.1)                     on 2:00
  • 8 x 50 Swim 1 ez, 1 ALL OUT   (25s-27s)                 on 1:10

Critical Speed Set lcm

*everything swum at 100 free personal best plus 15 seconds.(48.3+15=1:03.3)
* last 100 of each round desc. by round to last 100 fast.
* make goal times easy as possible.

3 times through the following:

  • 6 x 25 swim at goal time (15. 8s)                             on  :30
  • 4 x 50 swim at goal time (31.4)                               on 1:00
  • 2 x 75 swim at goal time  (:47.2)                             on 1:40
  • 1 x 100 swim at goal time (103.3) last rd 57.5          on 2:10
  • 1 x 200 easy                                                           on 4:00

Speed Set lcm

6 times through the following:

*All 50’s are on 2:00.
*ALL OUT means above goal tempo and speed

  • 1 x 50 swim 15m ALL OUT, 35 ez
  • 1 x 50 swim 25m ALL OUT, 25 ez
  • 1 x 50 swim 37.5m ALL OUT. 12.5 ez
  • 2 x 50 swim 100 breathing pattern, easy speed (27s to 25.1s)

Threshold Set scy

One time through the following:

*All 100’s are on 2:00

  • 4 x 100 IM best avg.      avg. 58.5s
  • 4 x 100 Free best avg.   avg. 52.8s
  • 4 x 100 Back best avg.   avg. 58.5s
  • 4 x 100 free best avg.    avg. 49.5s
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